High-intensity interval training methods for fat loss include walk back sprints, intervals at different running paces, and intervals of sprinting and lunges. Athletes are able to make interval training more or less difficult by adjusting the time or intensity of each interval. It's important to warm up for at least five minutes before high-intensity interval training.
Walk back sprints are one of the most simple interval workouts. Pick a distance to sprint, such as 50 or 100 yards. Sprint that distance, and then walk back to the starting point. After reaching the starting point, sprint the same distance. Repeat the process for five to 10 repetitions.
Intervals at different running paces provide both an aerobic and anaerobic workout. One option is a five-minute jog, then a two-minute fast run and a 15-second sprint. Repeat the process for the desired time frame. If the workout is too intense, add one or two minutes of walking.
Intervals with lunges and sprints are advanced, as the lunges add a strength exercise to the workout. Get two dumbbells, and perform 30 lunges, alternating between legs. Sprint uphill for 30 seconds, and then take 30 to 90 seconds to recover. Repeat this process for two to six repetitions. It's simplest to use a treadmill for the uphill sprints.